01/14/2020

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Crossover Symmetry Activation

Then…

2 Rounds of:

10x Banded Good Mornings

10x Pushups

10x Goblet Squats

Then…

Coaches Lead through:

7 Romanian Deadlift

7 Clean High-Pull

7 High Hang Clean

7 Hang Clean

7 Muscle Clean

7 Power Clean

7 Hang Squat Clean

7 Squat Clean

Metcon

2020 Rogue Invitational Online Qualifier Workout #2 (Time)

Complete For Time:

3-6-9-12

Pull Up

Squat Clean (135/95lb)

Immediately into…

12-9-6-3

Bar Muscle Up

Squat Cleans (185/125lb)
*12 Minute Time Cap

**On the call of 3-2-1-Go the athlete will step forward and complete 3 Pull-Ups, 3 Squat Cleans (135/95), then 6 Pull Ups and 6 Squat Cleans, 9,9 and then 12 Pull Ups and 12 Squat Cleans. From here the athlete will immediately complete 12 Bar Muscle Ups, 12 Squat Cleans (185/125), then 9 Bar Muscle Ups and 9 Squat Cleans, 6, 6 and finally 3 Bar Muscle Ups and 3 Squat Cleans, where on the completion of the last squat clean time will be recorded.

***Record a split time on the completion of the last Squat Clean at 135/95

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